How to Do a Center Split

Butterfly Stretch

© 2008 Paula Tribble

• From a seated position, touch your feet together and slowly bring your knees apart.
• Move your heels in towards your body as much as possible, while at the same time pushing your knees gently down toward the floor.
• Maintain good posture by keeping your back straight up and down.
• To increase the stretch, lean your body forward as far as you can, keeping you back straight and reaching beyond your feet.
• Hold this stretch for 30-60 seconds at a time.

• Getting Started
• Butterfly Stretch
• Pancake Stretch
• Beginner Center Split: Both Knees Bent
• Beginner Center Split: One Knee Bent
• Full Center Split
• Sit Up in Your Split